Whole Grain Chicken Pot Pie - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Topping
- cooking spray
- 2 cups whole wheat flour
- 4 tsp baking powder
- 4 Tbsp cold trans-fat-free margarine
- 1 Tbsp dried parsley
- 1 cup skim milk
- Filling
- 1 tsp olive oil
- 2 carrots, diced
- 2 celery stalks, diced
- 1 large onion, diced
- 8 oz sliced mushrooms
- 12 oz cooked chicken, chopped
- 2 Tbsp flour
- 1 1/2 cups skim milk
- 1/4 tsp salt
- 1/2 tsp ground black pepper
Instructions
- Preheat the oven to 375 degrees F. Coat a 9x13-inch baking dish with cooking spray and set aside.
- In a large bowl, sift together the whole wheat flour and baking powder. Cut in the margarine and then add the parsley and milk, and gently stir to combine. Refrigerate until needed.
- Add the olive oil and a generous amount of cooking spray to a large nonstick sauté pan over medium-high heat. Add the carrots, celery, onion and mushrooms. Sauté for 10 minutes or until the vegetables are soft but not mushy.
- Stir in the cooked chicken.
- In a small bowl, whisk together the flour, skim milk, salt and ground black pepper. Add to the vegetable mixture and bring to a boil. Reduce to a simmer for 2 minutes. Remove from heat.
- Pour the chicken and vegetable mixture into the baking dish. Drop clumps of the whole wheat crust mixture on top of the chicken and vegetable mixture (the topping will be very sticky). Use a spoon to gently spread the topping.
- Bake for 20 minutes and serve.
- Recipe Cost: $9.25
- Choices/Exchanges: 2 Starch, 1 Nonstarchy Vegetable, 2 Lean Protein, 1/2 Fat
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Whole Grain Chicken Pot Pie contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
- Carrot: Provide antioxidants that support overall metabolic health
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Whole Grain Chicken Pot Pie can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Carrot.
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